As experts in women’s health and fitness, Rac Women understands the unique challenges new moms face when trying to incorporate cardio into their postpartum life. Cardiovascular exercise is not just about shedding the baby weight; it’s a critical component of your overall well-being, affecting everything from mood to energy levels.
In This Article
Understanding Your Body After Birth
The Postpartum Healing Process
Your body has undergone significant changes during pregnancy and childbirth. Before jumping into a cardio routine, it’s essential to understand the postpartum healing process. Hormonal fluctuations and physical recovery can impact how and when you should start exercising.
Table: Postpartum Recovery Timeline
Time Postpartum | Physical Changes | Exercise Recommendations |
0-6 weeks | Uterine involution, lochia | Gentle movements, pelvic floor exercises |
6-12 weeks | Hormonal stabilization, continued healing | Gradual introduction of low-impact cardio |
3-6 months | Strengthening of pelvic floor and abdominal muscles | Increased intensity and variety of cardio |
When to Start Cardio After Giving Birth
It’s generally advised to wait until your six-week postpartum check-up before starting any structured exercise program. However, gentle movement like walking can be beneficial in the early weeks.
Benefits of Cardio for Postpartum Recovery
Physical Benefits: Weight Management and Toning
Cardio exercises help in burning calories and can aid in returning to pre-pregnancy weight. It also helps in toning muscles that may have weakened during pregnancy.
Table: Calorie Burn of Common Postpartum Cardio Exercises
Exercise | Estimated Calorie Burn (30 mins) |
Walking | 150-200 calories |
Swimming | 200-300 calories |
Cycling | 250-400 calories |
Mental Health Benefits: Stress Relief and Mood Improvement
Regular cardio exercise releases endorphins, which are natural mood lifters. It can also serve as a stress reliever, providing a much-needed mental break for new moms.
Long-term Health Benefits: Heart Health and Endurance
Cardio exercise strengthens the heart and improves endurance, which is especially important for the new demands of motherhood.
Starting Your Cardio Journey Safely
Initial Steps and Safety Precautions
Before starting any exercise regimen, it’s crucial to get clearance from your healthcare provider. Once you have the green light, begin with low-impact activities and listen to your body.
Table: Safety Checklist for Postpartum Cardio
Consideration | Recommendation |
Medical Clearance | Obtain before starting |
Supportive Attire | Invest in a good sports bra and comfortable shoes |
Hydration | Drink plenty of water before, during, and after workouts |
Types of Cardio Suitable for New Moms
Low-impact Options: Walking, Swimming, and Cycling
These activities are gentle on the joints and can be easily adjusted to your fitness level.
Home Workouts: Using Baby as Weight, Dance Cardio
Engaging in home workouts can be a practical option for new moms. Using your baby as weight for squats or lunges can be both fun and effective.
Developing a Cardio Routine
Setting Realistic Goals
It’s important to set achievable goals to stay motivated. Aim for at least 150 minutes of moderate-intensity cardio per week, as recommended by health experts.
Creating a Balanced Schedule
Balance your cardio with strength training and flexibility exercises for a well-rounded fitness routine.
Table: Sample Week of Postpartum Cardio
Day | Activity | Duration |
Monday | Brisk Walking | 30 mins |
Wednesday | Swimming | 30 mins |
Friday | Cycling | 30 mins |
Sunday | Dance Cardio | 30 mins |
Advanced Cardio for Moms
When to Increase Intensity
As you regain strength and endurance, you can start incorporating more challenging workouts, such as jogging or a spin class.
High-Intensity Interval Training (HIIT) Postpartum
HIIT can be an efficient way to boost your metabolism and improve cardiovascular fitness. However, it should only be attempted once you’ve fully recovered and with your doctor’s approval.
Table: HIIT Workout Structure for New Moms
Interval | Activity | Duration |
High Intensity | Sprinting | 1 min |
Low Intensity | Walking | 2 mins |
Types of Cardio Suitable for New Moms
Low-Impact Cardio Options
Low-impact cardio is ideal for easing into a fitness routine without putting excessive strain on the body.
Table: Low-Impact Cardio Options
Activity | Benefits | Tips |
Walking | Low stress on joints, can be done anywhere | Start with a comfortable pace and gradually increase |
Swimming | Supports body weight, reduces injury risk | Focus on form and smooth movements |
Cycling | Builds leg strength, adjustable intensity | Ensure proper bike fit to avoid strain |
Incorporating Baby into Workouts
Involving your little one in workout routines can be a delightful way to bond and stay active.
Table: Baby-Inclusive Exercises
Exercise | Description | Safety Tip |
Baby Squats | Hold baby close and squat | Keep back straight, don’t overdo it |
Stroller Walks | Brisk walks pushing a stroller | Lock the stroller wheels during breaks |
Dance Cardio | Dance with baby in a carrier | Ensure baby is secure and supported |
Developing a Cardio Routine
Structuring Your Week
Creating a structured plan can help new moms stay consistent with their cardio workouts.
Table: Weekly Cardio Plan
Day | Activity | Intensity | Duration |
Mon | Walking | Low | 30 min |
Wed | Swimming | Moderate | 30 min |
Fri | Cycling | Moderate | 30 min |
Sun | Dance Cardio | High | 20 min |
Tracking Progress
Keeping a log of your workouts can help you see your progress and stay motivated.
Table: Workout Progress Tracker
Week | Activity | Duration | Notes |
1 | Walking | 30 min | Felt good, manageable pace |
2 | Swimming | 35 min | Increased laps, felt strong |
3 | Cycling | 40 min | Added resistance, challenging |
Advanced Cardio for Moms
High-Intensity Interval Training (HIIT)
Once you’ve built a foundation of fitness, HIIT can be a time-efficient way to elevate your cardio.
Table: HIIT for New Moms
Interval | Exercise | Duration | Notes |
High | Jumping Jacks | 1 min | Increase heart rate |
Low | Rest | 2 min | Catch your breath |
High | Mountain Climbers | 1 min | Engage core muscles |
Safety and Effectiveness
Always prioritize safety and listen to your body, adjusting the intensity as needed.
Table: Safety Tips for HIIT
Tip | Description |
Start Slow | Begin with longer low-intensity intervals |
Hydrate | Drink water before, during, and after workouts |
Cool Down | End with stretching to prevent stiffness |
Frequently Asked Questions
It’s best to wait until you have clearance from your healthcare provider, typically at the six-week postpartum checkup.
Walking, swimming, and cycling are excellent low-impact options that can be tailored to your fitness level.
Exercises like baby squats, stroller walks, and dance cardio with a baby carrier are great ways to include your child in your fitness routine.
Table: FAQs on Postpartum Cardio
Question | Answer |
When to start? | After medical clearance, usually 6 weeks postpartum |
Best low-impact cardio? | Walking, swimming, cycling |
Including baby? | Baby squats, stroller walks, dance cardio |
By embracing cardio postpartum, new moms can reclaim their health and vitality. Rac Women is dedicated to providing the guidance and support needed to make this journey successful.

Ellen Crandall
Meet Ellen, your fitness compass in the world of athletics, training, and gym culture. With a commitment to well-being and a penchant for all things workout-related, Ellen is here to guide you on your journey to a healthier, fitter you. Join the fitness revolution, led by Ellen, and embrace the power of an active lifestyle.